Macros.
This term is all over the internet, has consumed Pinterest, and taken Google by storm.
But as a Nutritional Therapist, I find that most of my clients don’t actually know what macros are. They seem to be intimidated by them and incredibly confused as to what they are and what their function is. I’m hoping this article will help you see how easy they are to understand so that you can have better control over them in your daily diet.
“Macros” is an abbreviation for macronutrients. And macronutrients are the large nutrient requirements for the human body.
Macros are broken down into 3 categories: proteins, carbohydrates, and fats.
Proteins are the structural elements of our body tissue, as well as what our hair and nails are made of for the most part, and what our body uses to make natural chemicals, hormones, etc. Most green vegetable actually have protein in them, but you can find complete proteins in the form of lean meats, quinoa, and eggs.
Carbohydrates are the long, sustaining energy that is provided to our bodies (and the type of energy our bodies prefer). Carbohydrates are made up of 3 components, which are then broken down into two sub-categories: simple carbs and complex carbs. Simple carbs are the sugars (component 1) and complex carbs are the fiber and starches (components 2 & 3). Most simple carb foods we want to avoid, as it comes with a slew of other problems. The types of carbs we love and want to add to our diet are rich in fiber and starch. Examples include fruit, sweet potatoes, and brown rice.
Fats are the nutrient that stores long-sustaining energy to our bodies, protects our vital organs, and actually maintains our core body temperature. Unsaturated fats (mono and poly) are the ones we want in our diet and are extremely good for us. Avocado, coconut oil, and grass fed butter are a few types of fats.
Side note of info: Proteins provide 4 calories per gram, carbs provide 4 calories per gram, and fats provide 9 calories per gram.
One of the things we read about most often online is getting the best macro ratio. The hard part about answering this question in general, is there is no general answer. The macro ratio that’s best for you is determined based on your caloric intake needs and your weight loss goals (or other fitness goals you have).
But there is a “general” macro ratio that works for a lot of people (with minor tweaking of course). That ratio is:
-45-65% of your daily calories is Carbohydrates
-10-35% of your daily calories is Protein
-20-35% of your daily calories is Fats
In order to determine the ratios that fit your needs best, you must calculate your daily caloric needs. There are many formulas on the web, but this is the one I found to be the most accurate for my needs, as I workout 5 days a week, 30 minutes a day and am very active in other daily activities of life, but I am still in the process of losing a little weight.
Consider 10-14 calories per pound of your bodyweight. I.E., a 175 pound man would eat anywhere from 1,750 – 2,450 calories a day, depending on his activity level. (175×10 = 1,750) (175×14 = 2,450). The lower end of the calorie range would be if he is sedentary and sits most of the day. The higher end of the calorie range would be if he’s very active and works out regularly. If he’s in between sedentary and highly active, then his calorie goal would be too.
It should be noted again that there are different macro ratios depending on bodily needs and preferences. If you want a specialized macro plan, please contact me here. I am always taking on new clients and willing to do consultations to go over goals and nutritional needs.
Please feel free to comment with any questions as well.
